5-Minute Body Scan Meditation For Grounding And Calm

Come back to your body -- gently, mindfully, and without judgment. In this short guided body scan, we'll move attention from the top of your head down to your feet, helping you feel more present, grounded, and at ease.

This is a simple somatic practice you can return to anytime you feel disconnected, tense, or overwhelmed.

Transcript

Welcome. Let's practice a body scan together. Get comfortable. You can be seated or lying down. Close your eyes or simply soften your gaze. Take a deep breath in. And out. And out. And start to bring your awareness to the top of the head. Noticing any tension, Relaxation, Heaviness, Lightness, Any sensation at all. Moving down to face. Notice your brow and your jaw. See if you can't separate your back teeth apart. Bring your awareness to your throat. Inhale. Send some oxygen there. Exhale. Move down to shoulders. What responsibility are they carrying today? See if you can't create a centimeter more of space between your ears and your shoulders. Moving down to chest. Again, Noticing any tension, Relaxation, Heaviness, Lightness, Any sensation at all. Notice what happens as you breathe into your chest. Moving down to belly. Inhale. Exhale. Moving down to hips. Noticing any tension, Relaxation, Heaviness, Or lightness. Focus on your feet. Feel the soles of the feet. Inhale. Exhale. Inhale. Exhale. Last one. Inhale. Big loud sigh out the mouth. Let it all go. Thank you for checking in with your body today.